Let me reveal the food list from the kitchen, which can improve your memory and make you smarter.
This is 12 the best brain food that can improve memory and brain power;
1. Nuts and seeds
A researcher can link the high intake of vitamin E with the prevention of cognitive decline.
If you want to increase your intake of vitamin E, nuts such as walnuts and almonds are good sources. Cashew nuts and sunflower seeds also contain an amino acid, which can reduce stress by increasing serotonin levels.
Walnuts are even similar to the brain. In case you forget this connection, they are an important source of omega-3 fatty acids and can also improve your intelligence.
2. Blueberries
Speaking of memory-enhancing foods, blueberries have been proved to be very good for the brain, and they are memory-enhancing foods. A study on the elderly found that people who drank blueberry juice improved in paired learning and word list memory.
Compared with other fruits and vegetables, blueberries have the highest antioxidant components (especially flavonoids), but strawberries, raspberries and blackberries also have brain-strengthening functions, which can improve cognitive ability.
tomato
Tomatoes are rich in antioxidant lycopene, which has been proved to help resist the damage of free radicals, which is most obvious in dementia patients. Tomatoes are also great, because you can put them in almost all foods, including sauces, salads and meat dishes.
4. Broccoli
Although all green vegetables are important and rich in antioxidants and vitamin C, broccoli is a super food even among these healthy choices.
Because your brain consumes a lot of fuel (only 3% of your body weight, but the energy consumed is as high as 17%), it is more vulnerable to free radicals, and antioxidants can eliminate this threat, so many foods can improve your memory, including these antioxidants.
Broccoli is rich in antioxidants, known as powerful anticancer drugs, and also rich in vitamin K. As we all know, vitamin K can enhance cognitive function. Specifically, vitamin K "participates in the metabolism of sphingolipids, which are lipids involved in the proliferation, differentiation and survival of brain cells".
5. Foods rich in essential fatty acids
Your brain is the fattest organ in the human body (excluding the skin), and it is made up of 60% fat. This means that your brain needs essential fatty acids such as DHA and EPA to repair and establish synapses related to memory.
The human body naturally does not produce essential fatty acids, so we must take them from our diet.
Oily fish such as eggs, flax and salmon, sardines, mackerel and herring are natural sources of these powerful fatty acids. Eggs also contain choline, an important component of the neurotransmitter acetylcholine, which can help you remember and concentrate.
6. Soybean
Soybeans, as well as many other total foods mentioned here, are rich in protein, and protein can trigger neurotransmitters related to memory. Soy protein isolate is a concentrated form of protein, which can exist in powder, liquid or supplementary form.
Soybeans are valuable for improving memory and mental flexibility, so you can pour soy milk on the grain and enjoy the benefits.
7.dark chocolate
Speaking of chocolate, the darker the better. Try to eat at least 70% cocoa. This delicious desert is rich in flavanol antioxidants, which can increase blood flow to the brain and prevent brain cells from aging. It is one of the most delicious foods to improve memory.
8. Foods rich in vitamins: vitamin B, folic acid and iron.
Some high-quality foods that can strengthen brain vitamin B, folic acid and iron are dark leafy vegetables such as kale, lettuce and spinach.
B6, B 12 and folic acid can reduce the level of homocysteine in blood. The increase of homocysteine exists in patients with cognitive impairment (such as Alzheimer's disease) and patients with high risk of stroke.
Studies have shown that when a group of elderly patients with mild cognitive impairment take high doses of B6, B 12 and folic acid, their brains will shrink compared with similar placebo groups.
Other sources of B vitamins are liver, eggs, soybeans, lentils and mung beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn't get enough oxygen, it may slow down, people may find it difficult to concentrate, and the time for mental retardation and distraction will be shortened.
To get more iron from your diet, please eat lean meat, beans and iron-fortified cereals. Vitamin C helps iron absorption, so don't forget the fruit!
9. Foods rich in zinc
Zinc has always been proved to be an important nutrient for memory building and thinking, so foods that improve memory usually contain this important element. This mineral regulates the communication between neurons and hippocampus.
Zinc is deposited in nerve cells, and the zinc content in hippocampus is the highest. The hippocampus is the part of the brain responsible for advanced learning and memory. Some important sources of zinc are pumpkin seeds, liver, nuts and peas.
10. Ginkgo biloba leaves
This herb has been used in oriental culture for centuries and is famous for enhancing memory. It can increase blood flow to the brain by dilating blood vessels, increasing oxygen supply and scavenging free radicals.
However, don't expect results overnight: it may take several weeks to set up the system before you see improvement.
1 1. Green tea and black tea
Studies have shown that both green tea and black tea can prevent the decomposition of acetylcholine, an important chemical related to memory, which is lacking in patients with Alzheimer's disease. This makes them good food to improve memory.
The effect of two kinds of tea on Alzheimer's disease seems to be the same as many drugs used to fight the disease, but green tea can last for a whole week, while black tea can only last for one day.
12. Sage and rosemary
In various studies, these two powerful herbs have been proved to improve memory and thinking clarity, and reduce mental fatigue. Combine these brain-stimulating foods with these magical herbs in soups, salads and even teas!
finally
Speaking of mental strength, as part of a healthy diet, eating food that can improve memory can really bring miracles. Try to eat more of these easily available nutrients to improve your brain health, memory and attention.